Enjoy the Now





Enjoy the Now

By Jessica Sinclair



Like busy wings against the windowpane

Like glass breaking from within your brain

Like the sound of a wreck from two head-on trains

Like the incessant chattering from a million voices at once


It’s too much.


What do you do when all that you know to be right doesn’t matter anymore

When you realize that you may have a blackened core

And when white and black turn to grey


But really, who is to say what’s wrong or right

Not every question has an answer

Sometimes, we’ve just got to do the best we can

With our limited foresight


There’s always pressure to conform

And there’s always pressure to perform 


Be still.




Be still.


And enjoy the now.




I admit that I am not perfect. I’ve done things I wish I hadn’t, but yet I know I would do again in a heartbeat. I’ve judged and been judged and I’ve succumbed to the ways of this world.


But recently, I’ve found a way to make life more bearable by practicing Pranayama. If you’re still physically, your mind follows. When your mind follows, so do your emotions. You turn inwards and you are still, and nothing really matters anymore. The right, the wrong, it doesn’t matter anymore.


What follows after, follows.


This poem is about how life can sometimes get me down, and how Pranayama helps me center myself and calms my mental state of mind. My favorite Pranayamas are Anuloma- Viloma (Alternate Nostril Breathing) and Bhramari (Bumble Bee). The effects are so very calming! Also, it’s been scientifically proven that the neurons in the brain are put into a less active state when you practice these breathing techniques. Since everyone has different preferences, here’s a breakdown of some Pranayamas for you to try.


Anuloma-Viloma (Alternate Nostril Breathing)



  1.  Sit in a comfortable balanced meditative pose, and use the right hand thumb to close your right nostril.
  2. Inhale from the left nostril.
  3. Close your left nostril with your right hand’s index and middle fingers and exhale from the right nostril.
  4. Using the same hand, repeat the same starting with your left nostril
  5. This is one round, you may do as many rounds as you’d like.




  1. Balancing body temperature
  2. Relieving stress
  3. Cleansing the nadis in your body
  4. Improving blood circulation
  5. Promoting longevity


Bhastrika (Bellows Breath)




  1. Sitting in a meditative pose or in a comfortable position on the floor, make sure the back is straight and your shoulder muscles are relaxed.
  2. Breathe in and out at a rapid and fast pace of 1 second per cycle, ensuring that the breath comes from the lungs and the ribs open and close horizontally.
  3. Do not do more than 120 cycles a day.




  1. Releases toxins from the body
  2. Reduces excess fat
  3. Enhances digestion
  4. Regulates the nervous system
  5. Purifies blood


Ujjayi (To Conquer, to be Victorious)




  1. Sit erect in a comfortable posture.
  2. Inhale slowly and deeply through both nostrils.
  3. Hold your breath for as long as possible.
  4. Exhale slowly with a whispering sound, contracting the air passage.
  5. This is a single round of ujjayi pranayama. You can start by doing 2 – 3 rounds.




  1. Strengthens the vocal cord
  2. Stimulates the thyroid gland
  3. Improves blood circulation
  4. Eases diseases of the lungs, chest and throat.


Bhramari (Bumble Bee)




  1. Sit in a meditative pose or in a comfortable position on the floor.
  2. Keep your back straight, shoulders muscles relaxed and eyes closed.
  3. Close both your ears with the index fingers of both hands.
  4. Raise your elbows to the level of your shoulders.
  5. Inhale slowly making a buzzing sound like that of a bee.
  6. Retain your breath for as long as possible.
  7. Exhale slowly making a buzzing sound like that of a bee.




  1. Calms the body
  2. Relieves stress
  3. Makes the voice pleasant and melodious
  4. Strengthens vocal cords
  5. Cures diseases of the throat
  6. Increases concentration.


Khapalabhati (Skull Brightener Breath)




  1. Sit in a meditative pose or in a comfortable position on the floor.
  2. Bring your awareness to your lower belly. To heighten your awareness, you can place your hands, one on top of the other, on your lower belly rather than on your knees.
  3. Inhale through both nostrils deeply.
  4. Contract your low belly or use your hands to gently press on this area, forcing out the breath in a short burst.
  5. As you quickly release the contraction, your inhalation should be automatic and passive — your focus should be on exhaling.
  6. Begin slowly, aiming for 65-70 contractions per minute. Gradually quicken the pace, aiming for 95-105 exhalation/inhalation cycles per minute. Always go at your own pace and stop if you feel faint or dizzy.
  7. After one minute of the exercise, inhale deeply through the nostrils, and then exhale slowly through your mouth. Depending on your experience level, you may repeat the exercise.




  1. Invigorating and warming.
  2. Helps to cleanse the lungs, sinuses, and respiratory system, which can help to prevent illness and allergies.
  3. Regular practice strengthens the diaphragm and abdominal muscles.
  4. This exercise also increases your body’s oxygen supply, which stimulates and energizes the brain while preparing it for meditation and work that requires high focus.


Now that you know of these Pranayamas, choose one and enjoy!




With Love,

Jessica Sinclair

200 HR TTC (Jan/Feb’14)





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